Hang snatch + snatch balance 6x(2+2) x 60%

2 km soutu/hiihto tai 4 km pyörä
100 askellus laatikolle
50 kahvakuulaheilautus
1 km soutu/hiihto tai 2 km pyörä
50 kahvakuulaheilautus
100 askellus laatikolle
2 km soutu/hiihto tai 4 km pyörä

Each for time:
10 x 250m Row
- Rest 1:30 btw sets

Goal:
This work:rest ratio is way over 1:1, so take advantage of the extra rest and push yourself on each interval to a max effort to test your threshold.

5 sets of Deadlift
Sets 1-3: 7 @70% 1RM
Sets 4-5: 5 @80%
- Rest 2min btw sets.
- All reps must be deadstop reps.
- Use straps if available.

Rest day - what did you do?

A,
2 RM overhead squat from floor
- build to max weight in 15 mins
- optional : practice OHS @70% load

B,
2 rounds for time
20 power snatch @43/30kg
20 front squat
20 deadlift
20 bar over burpee
1 mins REST
Goal : sub 8 mins each round
Timecap : 18 mins

21-15-9
Sumo Deadlifts @100/70kg
DB Box Step-ups total @22,5/15kg @ 50cm box
Timecap: 10mins

Extra:
Rower Hamstring Curls: 3 x 8. Rest 60s.

Part 1.
OTM 5 min
Shoulder press x 4 - 6 (65 - 75 %)

Rest 2 min

Part 2.
OTM 5
Pull up x 4 - 6

*This program will last 3 weeks.

Tempaus kyykkyyn

Zottaman Curls: 3 x 10-12. Rest 60s.
+
- Biphasic Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)